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Keto vs. Fiber | Everything You Need to Know about Fiber- Thomas DeLauer…
Sources of Fiber on Keto:
One avocado contains less than four net carbs, but a 13.5 g of fiber
One ounce (oz) of chia seeds offers 10 g of fiber (and a net carbs
total of 2 g)
One tablespoon of ground flax boasts 2 g of fiber and 0 net carbs.
A 1-cup serving of cauliflower veggie has only about 3 net carbs and 2 g of fiber.
One oz of pumpkin seed kernels yields a little more than 1 g of net carbs, and nearly 2 g of fiber.
1 cup of broccoli has 6g total carb and 2.4g fiber
A 100 g serving (3.5 oz) of raw spinach contains only 1.4 g net carbs and 2.2 g fiber
A cup of raw asparagus (4.7 oz) 2.2 g net carbs and 2.8 g fiber
Soluble fiber dissolves in liquids and becomes gel-like in the digestive tract
It slows digestion, increases satiety, and when consumed with carbohydrates can slow intestinal absorption and can help minimize increases in postprandial blood glucose
Soluble fiber is predominantly found in fruits and legumes, which are not advised on a ketogenic diet, and small amounts are found in vegetables
Insoluble fiber does not dissolve like soluble fiber does.
This type of fiber stays intact and is responsible for what people refer to as “roughage” when speaking of fiber
This type of fiber aids in digestion and promotes elimination of waste by the colon
Benefits of Both:
Feeling satiated or full longer after meals: Soluble fiber slows down how quickly foods are digested, meaning most people feel full longer after fiber-rich meals.
Insoluble fiber physically fills up space in the stomach and intestines, furthering the sensation of being full. These properties can help people manage their weight.
NuPasta (Glucomannan – soluble):
Regular pasta is made with wheat, a starch which obviously has calories – NuPasta is made with the root of the konjac plant which is rich in dietary fiber and has no starch
The absence of starch is the reason why NuPasta is so low in calories – full serving has 6g of carbs
A full plate (210g) of regular cooked pasta contains about 300 calories and 2g of dietary fiber, the same amount of NuPasta contains 25 calories and 6g of dietary fiber – NuPasta is also gluten free
All NuPasta products are made with water, non-GMO soy, and konjac
Resistant Starch (Insoluble):
Some starch is actually resistant to digestion, so that it passes through the digestive system unchanged – this type of starch is called resistant starch, and it functions like soluble, fermentable fiber in the gut
A study published in the American Society for Microbiology found that a raw potato diet (RS2) caused human-derived fecal communities to show a major rise in Bacteroides and Eubacterium rectale (beneficial bacteria that thrive on RS2), due to the diet over-feeding them with their preferred food source
1) Chearskul S , et al. (n.d.). Immediate and long-term effects of glucomannan on total ghrelin and leptin in type 2 diabetes mellitus. – PubMed – NCBI. Retrieved from
2) Safety and Efficacy of Glucomannan for Weight Loss in Overweight and Moderately Obese Adults. (n.d.). Retrieved from
3) Kaats GR , et al. (n.d.). Konjac Glucomannan Dietary Supplementation Causes Significant Fat Loss in Compliant Overweight Adults. – PubMed – NCBI. Retrieved from
4) Anderson JW , et al. (n.d.). Health benefits of dietary fiber. – PubMed – NCBI. Retrieved from
5) Effects of Dietary Fiber and Its Components on Metabolic Health. (n.d.). Retrieved from
6) Dietary fibre in foods: a review. (n.d.). Retrieved from
7) Ma?kowiak K , et al. (n.d.). Dietary fibre as an important constituent of the diet. – PubMed – NCBI. Retrieved from
8) Resistant Starch from High-Amylose Maize Increases Insulin Sensitivity in Overweight and Obese Men | The Journal of Nutrition | Oxford Academic. (2012, February 22). Retrieved from
9) Hylla S , et al. (n.d.). Effects of resistant starch on the colon in healthy volunteers: possible implications for cancer prevention. – PubMed – NCBI. Retrieved from
Maintaining Diabetes Nutrition
Plan and chart your nutrition for the week (you’re far less likely to stray this way). Incorporating larger amounts can help you achieve truly shiny hair. Someone who has good nutrition is easy to identify.
Fat Loss Nutrition – Consider It For Your Diet Plan
In addition, those recipes that replace fat with manufactured compounds and chemicals do not do you any favors. Try switching some of your child’s meals and treats for healthier no added sugar options.
Are you following a diet? If you are battling fat for control of your body, or even if you just want to eat a healthy diet and feel better, then you need to know a bit more about healthy diet recipes. What should these recipes offer you? How do you know if they are actually healthy or not? The first thing that you should do is throw away any preconceived notion that only major diet programs produce diet recipes – you can find any number of great options available.
You should avoid fad diets since they usually are lacking in balanced nutrition. Fad diets that take things to extreme limits to lose weight, and limit your food, could be hazardous to your health. Fad diets come quickly, stick around for a little while and seem to feed quickly. These diets do not last very long because even if they are effective for losing weight quickly, they are not beneficial to long-term health.
In one of the Simpsons’ series, the family is taking a trip someplace. From the back seat, the children keep yelling at their parents, “Are we there yet?… Are we there yet?… ,” every few minutes causing grave distress to the parents. Your bathroom scale will be as frustrated with your “Are we there yet?” attitude, if you climb it too often to measure progress. Really, although your bathroom scale won’t get pissed with you, you’ll only frustrate yourself and erode your confidence in achieving your desired weight loss goal. So a realistic time span of one (1) week between measurements is recommended as opposed to everyday.
Work Out: One of the best things for a healthy diet is being active. The more you become active and the longer you do whatever it is you are doing, you can increase the intensity of the workout to reap the benefits even more. To start, it is recommended that you try and workout 30 minutes every day to maintain a healthy diet and stay fit.
It’s important to keep in mind that a regular exercise routine is not a free pass to indulge your food urges. You have to accept the fact that your body’s metabolism cannot keep up with overeating. To effectively control your weight, you need to cut back on calories and increase your physical activities. You might be able to burn a big lunch by spending time on a treadmill but you will not be able to eliminate your excess weight.
Be cautious about the kind of preservatives used in the preservation of the dog food in case you are purchasing: Preservatives might make dog foods more edible, you should avoid pet foods that contain chemical preservatives like BHA, BHT and ethixyquin. Vitamins C & E are better preservatives for the dog’s health.
Deciding to go on a diet to lose weight safely and quickly and in a healthy manner is not a decision that you should take lightly. Prepare yourself for each stage of the diet: the before, the during, and the after and you will maximize your chances for success.
They will most likely tell you that they LIVE a HEALTHY LIFESTYLE. These are all great sources of protein, and are certainly part of a balanced healthy diet plan. Aim to become friends with healthy and fit people.
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